Back Stretches For Pregnancy
Stretching while pregnant is a great way to relieve muscle tension and help restore calm to your body. While there are many great stretches you can do while pregnant, it's essential to be aware that some stretches may not be suitable, depending on what stage in your pregnancy you're at.
That's why I've created this handy guide where I'll take you through some stress-busting pregnancy stretches and discuss the benefits of stretching and the precautions that can help you and your growing bump.
I'm Bridget, founder of Kala Pilates and a certified pre and post-natal Pilates instructor, and I'll be your guide as we look at the best back stretches for pregnancy.
Kala Tip / It's always important to check with your doctor before you take part in any exercise while pregnant. So as long as you've had the all-clear from your doc, you're good to go!
Benefits Of Back Stretches While Pregnant
There are many reasons to continue moving your body and stretching while pregnant, to alleviate pregnancy-related discomfort and aid in labour and postpartum recovery.
Muscle soreness and stiffness during pregnancy are common and it's estimated that about two-thirds of women experience back pain due to hormonal changes that can weaken muscles and result in discomfort.
Along with relieving back pain and sore muscles, stretching while pregnant has many other benefits and has even been proven to help ease labour pains and speed up recovery time post-birth.
Key Benefits of Stretching While Pregnant
Improves Circulation
Improves mobility and prevents muscle strain
Improves flexibility
Can boost mood and relieve stress
Precautions for Stretching While Pregnant
While some stretching is safe during pregnancy and can have fantastic benefits, it's essential to know a couple of precautions to consider.
First Trimester
During the first trimester, all types of stretching are recommended as long as you're doing them safely. Both static and dynamic stretches can be done until the second trimester.
Second Trimester
As you move into your second trimester, static stretching for longer than 30 seconds isn't recommended until you give birth. A static stretch is a stretch that is held in a still position, and this can stress your joints and muscles while pregnant. Instead, change your stretching routine by moving in and out of stretches by following your breath - this is known as dynamic and PNF stretching.
Third Trimester
While stretching is still possible in your third trimester, you mustn't hold any static stretches. Instead, like during the second trimester, it's best to move in and out of a stretch following the natural rhythm of your breath.
You may also find some stretches challenging to do because of the size of your bump. It's important that you don't push your body too far and only do stretches that feel comfortable.
As you move through your pregnancy, you may find your muscles become more flexible, meaning you can stretch further. This physical change is caused by a hormone called Relaxin which prepares your muscles to soften ahead of labour.
It's important that during your pregnancy you don't push your body too far, and even with the added flexibility, only go to a comfortable position to prevent tears or ligament pulls.
Stretches While Pregnant
Make sure you warm up before you stretch; this rule applies even if you're not pregnant. Stretching cold muscles can result in injuries such as muscle rips and tears, so ensure your muscles are warmed up. Warm-ups include marching on the spot and light walking.
Now, let's take a look at some stretches that are safe and recommended for pregnancy. So grab a mat, and let's get started.
Back Stretches For Pregnancy
Cat/Cow into Push Back
Aim: Dynamic stretch for pregnancy to relieve tension and lower back pain
Start on your mat in an all fours position, with your hands under your shoulders and knees a little wider than your hips and your toes touching.
Gently inhale, begin to curve the back slowly, open the chest and look up to the ceiling.
On your exhale, gently rounding and arching the spine, bringing your head down.
On your next breath, gently send your hips back towards your heels while a gentle C shape in your spin.
Gently exhale and press back to your starting position.
Repeat this movement slowly with your breath.
Kala Tip / When you press your hips back to your heels, try to maintain a C shape flexion in your spine; this protects your bump and helps to avoid injury.
Standing Roll Down
Aim: Dynamic back stretches to relieve tension in your neck, shoulders, and back
Start standing with your knees a little wider than your hips, around the mat width apart.
Soften your knees and straighten your spine, pulling your shoulders away from your ears to relieve tension.
Start to tuck your chin to your chest and gently roll down your body, allowing your head to be relaxed and your arms to hang feely.
Hold the position where comfortable - and allow your arms to hang freely, giving them a little shake to relieve any tension.
Sway from side to side slowly.
After around 10 seconds, press into your feet and slowly roll your body back to standing.
Give your shoulders a roll, and repeat 3 or 4 times.
Kala Tip / It’s important you only go to a position you feel comfortable in and make sure you keep your shoulders, arms, and head relaxed and knees softened.
Seated Roll Down
Aim: Dynamic back stretches for pregnancy to relieve tension in your back and shoulders
Find a comfortable position on a chair or a stool, place your legs around the mat width apart, and place your hands on your knees.
Sitting tall in your spine, take an inhale and gently stretch your spine, arching it backward and looking up to the ceiling.
On your exhale, return to starting position, tuck your chin into your chest, gently curve your spine forwards, rolling down to a comfortable position, using your hands on your legs to support you.
After a cycle of breaths at the bottom, begin to slowly roll your body back up to your starting position, using your hands to aid you.
Repeat the stretch around 5-6 times.
Kala Tip / Don’t rush this stretch. Take a nice long inhale and exhale and follow your breath.
Kneeling Shoulder Stretch (with bench/chair)
Aim: Chest and shoulder release for pregnancy to help ease tension held in the upper back and neck.
Kneeling on a mat or cushion facing a chair, stool, or bench, place both your hands on the bench keeping your arms extended.
Inhale to prepare, exhale start to send your hips back behind you as your chest begins to drop towards the floor.
Gentle wiggle your hips side to side finding a gentle release through your lats and shoulders.
Repeat this movement 3-4 times, following your breath.
Kale Tip / As you drop your chest down make sure the focus in on the upper back and not your lower back overarching.
Side Body Reach
Aim: Back stretches for pregnancy to ease tension in the lats and back muscles
In a comfortable seated position on your mat, place your right leg out at a diagonal, keeping your left leg bent.
Inhale, take your left arm up and over your head and take a gentle side stretch towards your right side - using your left hand as support.
On your exhale, gently bring yourself back to your starting position.
Repeat around 4-5 times towards your right side, then swap to your left.
Kala Tip / Only stretch as far to the side as you feel comfortable. Your stretched leg doesn’t need to be straight; if it’s uncomfortable, you can keep it bent.
Conclusion
Stretching while pregnant has many great benefits such as improved circulation, flexibility, reduced lower back pain, and a mood boost. It's important to take precautions such as avoiding static stretching in the second and third trimesters and only doing stretches that feel comfortable. At Kala Pilates online, we offer pregnancy safe stretch classes to help you keep your body moving and healthy. Start your journey today with our 7-day free trial and say goodbye to pregnancy discomforts!
